Daily WOD

Winter Wonderland

New Ulm CrossFit – WOD

Warm-up

2 Rounds

10 GM

5 Front Squats

5 Strict Press

10 Scap Shrugs

5 Kip to Swing

5 Burpees

Mobility

Ankles — Low Lunge

Lat On Wall

Weightlifting

Front Squat (8,8,6,6,5 — OT2:30)

* Start at 60-65% and work up in weight each set.

Metcon

Metcon (2 Rounds for time)

21-15-9

Front Squat (135/95)

Toes to Bar

— At 14:00—

12-9-6

Shoulder to Overhead (135/95)

Burpee Pull-Ups

——————————–

Scaled- 95/65 & TAH or KAH

RX+ Bar MU for Burpee Pull-Ups
Target Time each set: 5-6 minutes

Time Cap each set: 9 minutes

STIMULUS and GOALS

How to Pace: ATTACK! Weights are moderately light and reps are not crazy high so lets get after it.

How it should Feel: CARDIO and GRIPPY! When reps can be completed unbroken there’s not much more to say other than hang on and don’t stop moving.

WORKOUT STRATEGY & FLOW

Front Squat: Weight needs to be light where unbroken is the main goal. Breathe at the top of each rep and don’t forget to relax your hands.

Shoulder to Overhead: Like the squats this should be unbroken while looking to pause slightly at the top of each rep for breathing and stability.

Toes to bar/bar Muscle Ups: These two movements could potentially be completed unbroken, but we should look to break into 2 sets with quick rest to avoid burning out. If it feels good then go for it!